CF Davis Shop

Skill E2MOM for 10 Minutes 3 Power Clean Work up to a moderate weight Power Clean and perform 3 repetitions every 2 minutes for 10 minutes.  Ideally you choose a weight that allows you to do all three reps in a row  with very little rest.   For a power clean we’re looking for a little bit lighter […]

Strength EMOM for 10 Minutes 3 Push Jerk Work up to a light effort triple in the push jerk and perform that lift every minute for 10 minutes.  That’s 10 sets of 3 consecutive reps so the lift shouldn’t be too heavy but a bit more than you would use in a metcon.  For this lift you will dip […]

Strength Weighted Pull-Ups 3-3-3-3-3 Perform 5 sets of 3 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows. WOD 3 […]

WOD 4 Cycles of the following, completing each cycle for time. Row 500M Run 400M 75 Double Unders Workout notes: Today’s workout is a chipper that you will complete a total of four times.  We’ll start on the rower in waves working through each movement as fast as possible.  After you have completed the double unders rest 1-3 […]

WOD “DT“ 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs Workout notes:    This workout is a classic hero workout from crossfit.com The limiting factor for this workout will most likely be the jerk for most people so scale appropriately.  You’ll want to execute […]

Strength Back Squat 3-3-3-3-3 Today we’re performing 5 sets of 3 with increasing weight across all sets.  Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce […]

Strength 2 Minutes of Strict Pull-ups 1 Minute rest 2 Minutes of Push-ups The skill/strength work today is a mix of strict pull-ups and push-ups. For each 2 minute section perform as many reps as you can using the mosts difficult strict form that you can. Both movements should be scaled independently to a form that […]

Strength Deadlift 5-5-5-5-5 Work up to a strong effort set of 5 deadlifts.  Start with a light weight and make sure that you have established a straight back and appropriate setup as you address the bar.  Be sure to maintain your posture as you progress though each set of five and as you increase in […]

Skill Tabata Hollow Rocks There are many ways to scale the hollow rock. Try to hold the position for each interval and scale by pulling in your arms, one or both legs.  Use the method that best lets you hold the position for the full 20 seconds.  WOD 5 Rounds of 2 minutes at each station […]